This is a FitFrek four-week beginner block built around two full-body workouts. It teaches a repeatable schedule without turning the final week into a max test.
Train on three nonconsecutive days. Run A/B/A in Week 1, B/A/B in Week 2, then repeat that pattern for Weeks 3 and 4.
Complete A/B plan, weekly progression, rep-range helper and set log. Direct XLSX download.
Week 1 uses two work sets for the first three exercises. Rest two to three minutes on the main lifts and 60–150 seconds on smaller work.
Choose stable variations you can perform pain-free. Assistance or machine versions are acceptable when they fit your equipment and skill.
Start near the bottom of each rep range. When every work set reaches the top of the range with at least about two clean reps left, add the smallest available load next time.
Typical increases are 2.5–5 lb for upper-body lifts and 5–10 lb for lower-body lifts, but available plates and exercise difficulty matter more than forcing a fixed jump.
Use a load that lets you control every rep and stop with the listed reps in reserve. You do not need a one-rep max. If technique changes sharply before the target reps, the load is too heavy.
Warm up with easier versions or lighter sets, but do not turn the warm-up into another workout.
Keep at least one day between lifting sessions. Three full-body sessions can produce similar results to more frequent routines when weekly work is comparable, so extra days are not required.
Sleep, food and daily activity affect recovery, but this guide does not need a separate generic diet plan. Adjust training when soreness or performance keeps worsening.
Use the four weeks to learn consistent exercises, record every session and finish sets before technique fails. Continue only if the plan still fits; otherwise move to the next program that matches your goal and equipment.
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